in full swing

With the completion of last week, we're now in full swing with the aerobic conditioning phase: one good long run, one aerobic fartlek, and one 80% strong aerobic run, plus 3-4 aerobic recovery days. Add in two days of the general strength program outlined a few posts back, a constant emphasis on core strength development, a daily iron supplement, some stretching, and a consistent dose of sleep and you have the makings of the kind of summer that will prepare you well for a successful year.

The only variations from the above schedule are as follows: everyone has the option on Wednesday of doing an aerobic run and following it with 10 x 100 fast striding with a 100 walk-back recovery or a 300 jogging recovery instead of the aerobic fartlek; and upperclassmen who have been consistently healthy have the OPTION of running another 80% run on Mondays IF they feel they can recovery enough from the long run. If a Monday 80% run is added, it should be slightly shorter than the Friday 80% run.

Easy enough?

Now, post your week and keep things going in a positive direction!